30
Nov
Crossfit Cape Cod 12/1/2021
CrossFit Cape Cod – CrossFit
Strict Press (10 X 3)
same weight across
Metcon (Time)
3 Rounds For Time
400m Run
10 Power Cleans 135/95#
500m Row
10 Push Jerks 135/95#
RX+ 155/110#
WOD
Refer A Friend
Invite A Friend To Check Us Out!
CrossFit Cape Cod – CrossFit
Metcon (Time)
50-40-30-20-10
Goblet Squats 50/35#
DU’s x 2 (100-80-60-40-20)
15 Cal Row b/w each round
Gymnastics
4 Rounds
:20 hold at top of rings (lockout position)
:10 REST
:20 Ring Rows
:10 REST
CrossFit Cape Cod – CrossFit
Accessory Work
GHD Hip Extension with or without weight
* Hips are free of pad
* no movement in trunk- static position
5 sets of 20 reps
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:00
15 Front Rack Lunges 95/65#
8 Bar Facing Burpees
15 Front Rack Lunges 95/65#
16 Pull ups
CrossFit Cape Cod – CrossFit
Metcon (Time)
For Time
21-18-15-12-9
KBS 1.5/1.0#
Bar facing Burpees
Front Squats 115/75#
Push Ups
CrossFit Cape Cod – CrossFit
Deadlift (Find a 1 RM)
Metcon (5 Rounds for reps)
E3MOM X 15
200m run with Med Ball 20/14″
15 Medball Cleans
The run is 1 rep
CrossFit Cape Cod – CrossFit
Metcon (4 Rounds for reps)
EMOM 20:00
Min 1: 15/12 Cal Row
Min 2: 30 DU’s
Min 3: 10 Burpees
Min 4: 100m Sprint
Min 5: REST
The run is 1 rep
CrossFit Cape Cod – CrossFit
Metcon (Time)
Happy Thanksgiving Everyone!
Enjoy this time with your family and friends. Stay safe, eat a lot and have fun!
PARTNER WOD
Teams of 2 or 3
150 Pushups (sit ups)
150 Push Press 75/55# (box jumps)
150 Pull ups (air squats)
150 Wall balls 20/14# (plank hold on elbows)
150 Power Cleans (lunges)
While 1 person is working on the 150 pushups, the other athlete(s) is doing sit ups, switch as needed. Do not move on to next 150 reps until the one before is completed.
CrossFit Cape Cod – CrossFit
Back Squat (3 X 6)
75% of 1RM stay at that weight for 3 sets, 6 reps each set
Metcon (4 Rounds for reps)
TABATA Dumbbell
Dbell Snatch 50/35#
Rest 1:00
Dbell Goblet Squat
Rest 1:00
Dbell anchored sit ups
Rest 1:00
Dbell Lunge
First 8 intervals are snatches, 20 sec work, 10 sec rest
2nd 8 intervals are goblet squats and so on.
This is scored as 4 rounds for total reps each movement